WOD

For Time:50 Calorie Row 40 Push-Ups 30 Overhead Squats 115/75. 40 Push-Ups 50 Calorie Row

Back Squat (6×4)45% x 4 55% x 4 65% x 4 75% x 4 80% x 4 80% x 4 For Time: 2000m Row 21 Bear Complex (135, 95)

AMRAP 12:30 Air Squats 20 Abmat Sit-Ups 10 Chin-Ups *every 2 Rounds, 200m Run Strength: Power Clean (Hang) In a 12 minute window, practice and build to a heavy single Hang Power Clean 

Partner WOD 0:00-10:00Max Load: (Touch N’ Go) 1 Deadlift 1 Squat Clean 1 Squat Clean & Jerk 10:00-Completion 200m Buddy Run 100 Wall-Ball Shots (20, 14) 400m Run 80 Wall-Ball Shots (20, 14) 600m Buddy Run 60 Wall-Ball Shots (20, 14) 800m Buddy Run 40 Wall-Ball Shots (20, 14) 1000m Buddy Run 20 Wall-Ball Shots

For Time:27-21-15-9 Sumo Deadlift High-Pull (95, 65) Ring Dip Front Squat 35% x 4 45% x 4 55% x 4 65% x 4 75% x 4 75% x 4

Every 90 seconds, for 7 sets:3 Power Clean (singles) *adding weight each set if form allows 3RFT: 800m Run 21 GHD Sit-Ups

Every 90 seconds, for 7 sets:3 Power Snatch (singles) *adding weight each set if form allows Then For Time: 50-40-30 Calorie Row Wall-Ball Shots (20, 14)

3RFT:25 Box Jumps (24, 20) 25 Overhead Squats (95, 65) 7 Rounds: Every 90 seconds, perform the following complex: 3 Hang Power Clean *adding weight every complex if form allows

Strength: Front Squat (6×4)35% x 4 40% x 4 55% x 4 60% x 4 70% x 4 70% x 4 For Time: 30 Squat Clean (135, 95) 30 Push-Jerks (135, 95) 20 Strict HSPU 20 Strict Ring Dip 10 Turkish Get-Up (Right) (53, 35) 10 Turkish Get-Up (Left) (53, 35)

For Time:21-18-15-12-9-6-3 GHD Sit-Ups Pull-Ups 7 Rounds: Every 90 seconds, perform the following complex: 1 Power Snatch + 2 Overhead Squats *adding weight every complex if form allows